Row - Seated, Wide Grip (Cable)

Use a wide bar. Pull towards your upper chest with your elbows flared out. This targets the upper back and rear delts rather than the lats.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper back / rhomboids

rear shoulders

What you need and how to position yourself before starting.

cable

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the cable row machine with your feet placed firmly on the footrests.
- Adjust the seat height so that your knees are slightly bent and your feet are flat.
Step 2Grab the Handle
- Using a wide grip attachment, grasp the handle with both hands, palms facing down.
- Ensure your hands are wider than shoulder-width apart for the correct grip.
Step 3Position Your Body
- Sit up straight with your back aligned and your chest up.
- Engage your core and keep your shoulders down and back.
Step 4Pull the Handle
- Pull the handle towards your torso by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows wide and in line with your body as you pull.
Step 5Return to Start
- Slowly extend your arms back to the starting position, maintaining control.
- Ensure your back remains straight and your core engaged throughout the movement.
Step 6Repeat
- Repeat the pulling and returning motion for the desired number of repetitions.
- Focus on maintaining proper form with each rep to avoid injury.
Step 7Finish the Exercise
- After completing your reps, carefully release the handle and sit upright.
- Ensure you are safely positioned before standing up from the machine.